Benefits of Nature Therapy

Written By Hazel Ann Pereira and Ng Weijia

In today’s fast-paced world, the demands from our environment on our attention are endless. Technology, work and social obligations keep us constantly engaged and distracted. Finding moments to disconnect and immerse ourselves in nature becomes increasingly important (Capaldi, 2015). Of the many ways in which we can do to disconnect ourselves from these environmental demands, one of the most effective is nature therapy.

Nature therapy is a practice that involves engaging in activities within natural environments to improve physical, mental and emotional well-being (Coventry et al, 2021). Nature therapy provides many physical and mental benefits. The physical benefits are improved physical health and immune system (Song et al., 2016). While the mental benefits are reduced stress, lower levels of anxiety, and enhanced cognitive function (Bratman, 2015; Jimenez et al., 2021). 

Engaging in activities in nature such as walking, hiking, and gardening can help improve physical health and boost our immune system. Physical activities help strengthen our muscles and bones preventing osteoporosis (Tong et al., 2019). Besides, it also helps reduce the chances of contracting hypertension and heart diseases (Li, 2022). The fresh air from nature has higher amounts of oxygen levels, which improves respiratory functions and increases blood circulation in our body. The microbes found in soil and plant materials can help bolster our immune system and reduce the risk of illness (Grönroos et al., 2019). 

Being in nature helps us relax, reduce stress and anxiety. Research has found that the fractal shape of the flora and fauna found in nature induces alpha responses, which are indicators of relaxation and attention state (Hagerhall et al., 2015). The sounds in nature such as the birds chirping can help lower heart rate and increase parasympathetic nerve activity which leads to relaxation (Song et al., 2023). 

Natural environments can also enhance cognitive function. Being in nature reduces rumination and neural activity levels in the subgenual prefrontal cortex (Bratman, 2015) and lower frontal cortex activity (Norwood et al., 2019). These brain areas are part of the frontal lobe responsible for decision-making and attention (Kennerly & Walton, 2011). Hence, this suggests that natural environments profoundly affect the brain, potentially improving cognitive functions such as decision-making and attention.

There are many different forms of nature therapy. One of which is forest bathing, a meditative experience of walking around in nature and paying attention to bodily sensations such as the feel of the wind, or the sounds of birds. It originated in the 1980s in Japan to help people deal with burnout and stress. It is known by its Japanese term as Shinrin Yoku. While forest bathing is not popular in Singapore, it has gained popularity since the pandemic and there are certain forest therapy guide sessions conducted at Singapore Botanical Garden. Studies have found that engaging in nature therapy reduces depressive and anxiety symptoms, as well as blood pressure and heart rate (Lee et al., 2024).

Those of us looking for a more accessible form of nature therapy while reaping the benefits of forest bathing may consider a simple walk in a park. It is found that spending as much time as possible in green spaces can improve mood, enhance cognition, reduce the negative effects of stress, and enhance general well-being in people of all ages (Psychology Today, 2019). These green spaces can include natural spaces like parks or even cultivated spaces like gardens. 

Tending to a garden or to plants is likewise another way of partaking in nature therapy, known as horticulture therapy. While the experience of tending to a garden or to plants may not be as immersive as walking in a forest or park, they still offer substantial benefits due to the chemical properties of plants. Plants emit a chemical known as phytoncide which protects them against bacteria and viruses. Phytoncide has been found to have calming effects on us (Lee et al., 2024). 

Given the land scarcity in Singapore, many of us may not own gardens. An alternative way to partake in nature therapy without leaving the vicinity of our own homes would be to bring nature into our living spaces in the form of potted plants. We may also choose to work in environments that overlook green spaces, such as a room with a window that faces a park or rows of trees. The colour green has been found to improve physical health and have a calming effect on people (Verywell Mind, 2023). 

There are many physical and mental benefits of nature therapy. It is strongly encouraged that we partake in one of these activities in nature therapy to gain stronger psychological resiliency. 

References

Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences, 112(28), 8567-8572. https://doi.org/10.1073/pnas.1510459112

Capaldi, C. A., Passmore, H.-A., Nisbet, E. K., Zelenski, J. M., & Dopko, R. L. (2015). Flourishing in nature: A review of the benefits of connecting with nature and its application as a wellbeing intervention. International Journal of Wellbeing, 5(4), 1-16. 10.5502/ijw.v5i4.1

Coventry, P. A., Brown, J., Pervin, J., Brabyn, S., Pateman, R., Breedvelt, J., Gilbody, S., Stancliffe, R., McEachan, R., & White, P. (2021). Nature-based outdoor activities for mental and physical health: Systematic review and meta-analysis. SSM - Population Health, 16, 100934. https://doi.org/10.1016/j.ssmph.2021.100934

Grönroos, M., Parajuli, A., Laitinen, O. H., Roslund, M. I., Vari, H. K., Hyöty, H., Puhakka, R., & Sinkkonen, A. (2019). Short‐term direct contact with soil and plant materials leads to an immediate increase in diversity of skin microbiota. MicrobiologyOpen, 8(3). https://doi.org/10.1002/mbo3.645

Hagerhall, C. M., Laike, T., Küller, M., Marcheschi, E., Boydston, C., & Taylor, R. P. (2015). Human physiological benefits of viewing nature: EEG responses to exact and statistical fractal patterns. Nonlinear dynamics, psychology, and life sciences, 19(1), 1–12.

Jimenez, M. P., DeVille, N. V., Elliott, E. G., Schiff, J. E., Wilt, G. E., Hart, J. E., & James, P. (2021). Associations between Nature Exposure and Health: A Review of the Evidence. International Journal of Environmental Research and Public Health, 18(9). https://doi.org/10.3390/ijerph18094790

Kennerley, S. W., & Walton, M. E. (2011). Decision Making and Reward in Frontal Cortex: Complementary Evidence From Neurophysiological and Neuropsychological Studies. Behavioral Neuroscience, 125(3), 297-317. https://doi.org/10.1037/a0023575

Lee, L., Woo, S., & Ling, N. (2024, February 19). Gen Zen: Does forest bathing work in Singapore's tropical greenery? Today Online. https://www.todayonline.com/singapore/gen-zen-does-forest-bathing-work-singapores-tropical-greenery-2362481

Li, Q. (2022). Effects of forest environment (Shinrin-yoku/Forest bathing) on health promotion and disease prevention —The Establishment of “Forest Medicine”—. Environmental Health and Preventive Medicine, 27. https://doi.org/10.1265/ehpm.22-00160

Norwood, M. F., Lakhani, A., Maujean, A., Zeeman, H., Creux, O., & Kendall, E. (2019). Brain activity, underlying mood and the environment: A systematic review. Journal of Environmental Psychology, 65, 101321. https://doi.org/10.1016/j.jenvp.2019.101321

Psychology Today. (2019, September 14). 11 Ways Plants Enhance Your Mental and Emotional Health. https://www.psychologytoday.com/sg/blog/cravings/201909/11-ways-plants-enhance-your-mental-and-emotional-health#:~:text=Greater%20quality%20of%20life%20overall,happiness%20and%20satisfaction%20with%20life.

Song, C., Ikei, H., & Miyazaki, Y. (2016). Physiological Effects of Nature Therapy: A Review of the Research in Japan. International Journal of Environmental Research and Public Health, 13(8). https://doi.org/10.3390/ijerph13080781

Song, I., Baek, K., Kim, C., & Song, C. (2023). Effects of nature sounds on the attention and physiological and psychological relaxation. Urban Forestry & Urban Greening, 86, 127987. https://doi.org/10.1016/j.ufug.2023.127987

Tong, X., Chen, X., Zhang, S., Huang, M., Shen, X., Xu, J., & Zou, J. (2019). The Effect of Exercise on the Prevention of Osteoporosis and Bone Angiogenesis. BioMed research international, 2019, 8171897. https://doi.org/10.1155/2019/8171897

Verywell Mind. (2023, November 20). What Does the Color Green Mean? https://www.verywellmind.com/color-psychology-green-2795817